Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Tag Archives: db-push press
Wednesday 11.09.22
Warm-Up 10 Minutes for quality: 200m Run 20 Air Squats 20 Ring Rows 20 Reverse Lunges 20 Dumbbell Push Presses Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or …
Thursday 11.10.22
Warm-Up 4 Rounds: 30 Jumping Jacks 20 Sit-Ups 10 Strict Press with a barbell 5 Calorie Bike Strength 1 Push Press 2 Power Jerk 3 Split Jerk 3 sets at an RPE 7 Note: 1 set is all 6 movements. Build in the complex prescribed until you reach a difficulty of a 7/10 effort or …
Wednesday 11.09.22
Warm-Up 10 Minutes for quality: 200m Run 20 Air Squats 20 Ring Rows 20 Reverse Lunges 20 Dumbbell Push Presses Strength Front Squat 6 Reps @ RPE5 6 Reps @ RPE6 6 Reps @ RPE7 6 Reps @ RPE8x1 Objective: Build to an RPE of 8 for 6 repetitions in the Pause Front Squat or …
Wednesday 10.12.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Knee Raises 5 Dumbbell Power Cleans 5 Dumbbell Push Presses Strength Power Snatch + Overhead Squat (1 + 1) @ RPE5 (1 + 1) @ RPE6 (1 + 1) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 1 Power Snatches …
Saturday 10.08.22
Warm-Up 2 Rounds: 200m Run 15 Air Squats 12 Dumbbell Push Presses 9 Sit-Ups Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: Build to an RPE of 8 for the Push Jerk for 3 sets. We are using the RPE chart to regulate …
Wednesday 10.12.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Knee Raises 5 Dumbbell Power Cleans 5 Dumbbell Push Presses Strength Power Snatch + Overhead Squat (1 + 1) @ RPE5 (1 + 1) @ RPE6 (1 + 1) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 1 Power Snatches …
Saturday 10.08.22
Warm-Up 2 Rounds: 200m Run 15 Air Squats 12 Dumbbell Push Presses 9 Sit-Ups Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: Build to an RPE of 8 for the Push Jerk for 3 sets. We are using the RPE chart to regulate …
Thursday 09.29.22
Warm-Up 9 Minutes: 10 Step-Ups 10 Strict Dumbbell Press, light 10 Box Jumps 1 Minute Row Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using the RPE chart …
Thursday 09.29.22
Warm-Up 9 Minutes: 10 Step-Ups 10 Strict Dumbbell Press, light 10 Box Jumps 1 Minute Row Strength Push Jerk 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x2 Objective: Build to an RPE of 8 for the Push Jerk for 2 sets. We are using the RPE chart …
Thursday 07.21.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Dumbbell Deadlifts 10 Dumbell Push Presses 10 Dumbbell Bent Over Rows Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for …
Thursday 07.21.22
Warm-Up 4 Rounds: 20 Jumping Jacks 10 Step Ups 10 Dumbbell Deadlifts 10 Dumbell Push Presses 10 Dumbbell Bent Over Rows Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 2 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for …